30 May 2014

Warm Up:
Dynamics
Shoulder & Hip Mobility

Skill Work:  Handstand hold (nose and toes)

WOD:
50 Box Jumps
40 Hand Release Push Ups
30 Knees to arms
20 HSPU
10 Ring Dips

Rx2:  Any modification of any movements

Note:  HSPU modification is off the box if you cannot do a full HSPU to the floor (abmat is fine), i.e. no stacking plates or using bosu ball/yoga ball

Ring Dips:  Modification is banded rings for stabilization but NO KNEES in the band.  Second modification is negatives. Third modification is ring rows

HRPU:  Modification is regular push ups off the box or plates (no knees)

Knees to Arms:  Modification is knees up, knees to chest or if the knees do not touch the arm at the top

29 May 2014

Warm Up:
Run
Mobility
Squat Therapy

Strength:
Back Squat
1 x 10 @ 60%
1 x 8 @ 65%
1 x 8 @ 70%
1 x 8 @ 75%

Front Squat:
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 70%

WOD:
6 MIN AMRAP (outside)
10 KB Swings (any style)
1 T & B boulevard shuttle sprint (touch ground start/mid/finish)

SILVERS:
Warm Up - Johnny special
Mobility & Squat Therapy

Strength:
3 x 10 Superman extensions
3 x 15 KB Swings
3 x 2 per side TGU

WOD:
Same as the regular class

28 May 2014

Dynamics
Mobility

Strength:  5-5-5-3-3 Press (work up to heavy last set of three)

WOD:
15 OHS (65/95)
Run 100m
15 TTB
10 OHS
Run 200m
10 TTB
5 OHS
Run 300m
5 TTB

For time

27 May 2014

Warm Up
Run 200-400 m, whatever you're feeling

Squat therapy
Spend some time doing these squats for quality.  SLOW IT DOWN.  It will make you better.

Mobility galore

WOD:

Dakota Games Event 2
10 MIN Max M Row
(record 500m time in comments)

REST 5 MINS THEN:

40 Wall Ball (14/20)
20 DU
8 CTB Pull Ups

RX2:
Less height on wall balls or less weight
DU attempts
Ring Rows or regular kipping pull ups

26 May 2014

Warm Up:
3 rounds
Run 200m
10 super slow air squats
5 Russian KB Swings (light weight)
2 inch worms

Shoulder and hip mobility

Strength:
Back Squats:
1 x 10 @ 60%
1 x 8 @ 70%
1 x 6 @ 75%
1 x 4 @ 80%

Front Squats:
1 x 5 @ 60%
1 x 5 @ 70%
1 x 5 @ 70%
1 x 5 @ 70%

WOD:
6 mins to work up to 3 rep max bear complex

23 May 2014

Warm Up

Dynamics

Mobility - include calf achilles ankle

WOD:

Run 3 Km

Map will be posted at the box

Cash Out:

Mobility work - USE IT!

22 May 2014

Warm Up:
Run 400 m
Mobility
Inch worm
Scorpion
Iron Cross
Scapular push ups
Scapular pull ups

Strength:  5 x 5 Good Mornings (pick an appropriate weight)
3 x 2 per side Turkish Get Ups

WOD:
A:  10!1 Deadlifts (60%)
     1!10 Bar facing burpees

REST TWO MINUTES

B:  5!1 Rope Climbs
     5!25 Battle Rope Overhead Slams (reps go up in multiples of 5)

Rx2:  Less than 60% DL/Modified rope climbs

21 May 2014

Warm Up:
Dynamics
Mobility

Strength:  5-5-3-3-3 Front Squats - work up to heavy set of 3 (80%)

WOD:
3 rounds, 1 min at each station with 15 sec transition=1 rnd, for max reps, one minute rest between rounds:

A) Hang Cleans (85/125)
B) V Ups
C) DU's

Rx2:
A) Thrusters (45/65)
B) V Ups
C) Parallette hopovers

CASH OUT:
Tabata straight leg hang to L sit (Legs extended)

20 May 2014

Warm Up:
Dynamics
Shoulder & Hip mobility

Strength:  6 x 4 Bench Press incr weight to heavy last set (75-80%)

WOD:
3 Rounds:
Row 800m
30 Dumbbell Cleans (20/30)

Rx2:  Less weight on DB Cleans OR doing med ball cleans

SILVERS:
Warm Up:  Johnny special

Strength:  6 x 4 Bench Press

WOD:
3 Rounds:
ROW 600m
20 Medball cleans

16 May 2014

Warm Up:
Dynamics
Mobility
Make sure hips and shoulders are warm

3 x 2 Pull/Muscle/Dynamic cleans with bar or dowel

Work to 1RM Clean & jerk

then 10 Min EMOM
2 clean pulls at 100%

15 May 2014

Warm Up:
Dynamics
arm/wrist circles, ankle mob, shoulder and hip mob

Strength: 6 x 4 Back squats same weight all the way through

WOD: 7 Rounds for max reps, 20 secs on, 40 secs rest of each item in the couplet equals one round

Front Squat (95/135)
Double Unders

Rx2:  Less weight on fr squats/attempts or parallette hopovers for DU

SILVERS:
same wod but parallettes instead of DU

14 May 2014

Warm Up:
Tabata Row
Dynamics
10 Scapular pull ups
10 x inchworm
Scorpion
Iron Cross

Hip/calf/ankle/achilles/shoulder Mobility

WOD:
HELEN
3 rounds for time:
400m run
21 KB swings (35/55)
12 Pull Ups

Rx2:  Less weight on KB Swings/Ring Rows if you cannot do pull ups without a band

13 May 2014

Warm Up:
3 Rounds
Run 200m
2 wall walks
5 Push Ups
7 wall squats (toes as close to the wall as possible, these should be slow and deliberate)

Mobility

Strength:  7 x 3 OHS incr weight

WOD:
7 MIN AMRAP
5 Press (60%)
7 Box Jumps

SILVERS:
Warm Up:
3 Rounds
Run 200m
2 wall planks
5 Push Ups
7 wall squats (slow and deliberate)

Strength:  5 x 3 Deadlift

WOD:
12 MIN AMRAP
5 Press
7 Step Ups/box jumps

12 May 2014

Warm Up:
Run 400m
4 x 25 DU unbroken, do one burpee for every time you stop (to be done altogether at the end of your sets)
*For those that don't have DU's, you will do 4 x 125 singles unbroken, same rules apply*

Mobility

Tabata core work:
A)  Side Plank (alternating) ( Focus on keeping hips aligned, no sagging or dipping, rotate hip so that it is in a direct line with the shoulders)
B)  Front Plank (focus on keeping spine in neutral position for the entire hold)
C)  Boat Pose

WOD:
For metres

Row 1 mins
Rest 1 min
Row 1 min
Rest 50 secs
Row 1 min
Rest 40 secs
Row 1 min
Rest 30 secs
Row 1 min
Rest 20 secs
Row 1 min

9 May 2014

Warm Up:
Dynamics
Scorpion
Iron Cross
Inch worms
Supermans

Skill work:  All sets are done for quality

Kipping work:  3 sets of 5 beat swings (hollow body position, lats and core engaged, feet together, move from hollow body to superman position in the swing)

Handstand hold:  wall walk up, 3-5 sets max hold 30 sec, controlled walk back down
Focus on:
Strong shoulder position/plank position to start, maintain hollow body position all the way up.  Legs together, no part of thighs touch the wall at any time, shoulders stay stacked over wrists.  Nose and toes touch, hold position for max 30 secs and control descent.  Rest at least one minute between sets.

L-Sit holds:  from parallettes or between boxes, 3-5 sets max L sit (hold total time of at least 30 secs each rep).  Try to keep the legs long and make sure shoulders stay stacked over wrists.

Headstand PU = negative work
From pike position on boxes or off the wall if you are ok'd by your coach, do 3 sets of 3-5 slow descent negatives, come down off the wall or box and start the next rep fresh from the top.

Pull up or Ring Dips:  Negative work, pick whichever movement is weaker for you
3 sets of 3-5 negatives

WOD:
7 Mins of Burpees
Score is reps.

8 May 2014

Warm Up:
2 rounds, 1 min each station:
Short Shuttles
DU's
Row

Squat therapy
Front Squat skill transfers (with a bar)

Strength:  6 x 4 Front Squat incr weight each set

5 MIN AMRAP

5 Thrusters (85/115)
10 Froggers

Rx2:
Less weight
Feet do not reach beside the hands

Cash Out:  Tabata KB Swings

SILVERS:

Warm Up:
2 rounds, 1 min each station:
Skipping
Rowing/Airdyne
Shuttles

Squat therapy
Mobility

Strength:  5 x 3 Front Squats

WOD:
5 MIN AMRAP
Thrusters
Froggers

Cash Out:
Tabata low box jumps/step ups

7 May 2014

Warm Up:
Dynamics

Strength:  Deadlift 6 x 4 incr. weight

WOD:

50-40-30-20-10 Double Unders
10-8-6-4-2 Push Press (70% 1RM)
50-40-30-20-10 Sit ups

This is a triplet so round 1 is:
50 DU
10 Push Press
50 Sit Ups
and so on

Rx2:  Parallette hopovers for DU and/or less than 70% 1RM weight on Push Press

6 May 2014

Warm Up:
Tabata Row
3 sets for quality 2-4 wall walks (nose and toes at the top)

Shoulder & Hip mobility

WOD:

5 Rounds:
Run 400 m
5 Pull Ups
4 Pistols (total, alternating legs)
3 Push Ups

Rx2:  10 Ring Rows/4 Pistols assisted/3 box or plate push ups or negative down, knees up (no push ups from knees allowed)

SILVERS:
Warm Up
Tabata Row
one length inch worm
one length bear crawl
one length forward crab walk
one length backward crab walk
squat therapy

Strength:  6 x 3 per side dumbbell split squats (bulgarians)

WOD:
3 Rounds
400m run
5 Ring Rows
4 weighted lunges (each leg)
3 Push Ups

5 May 2014

Junkyard Dog
Burgener

3 x 2 Snatch Pull/Muscle/Dynamic combo in that order, one pull/muscle/dynamic equals 1 rep

Work up to 1RM Hang Snatch

If you are new to this movement, you will be working your set up and pull and if that looks good, you will move on to a muscle snatch from the high hang/hang

then 12 min EMOM:
2 x  110% 1RM snatch pulls

2 May 14

Warm Up:
Glassman

Mobility- Hips/shoulders/achilles/ankles

SKILL WORK:  Kipping/hollow body to superman rolls/handstand holds

WOD:

10 MIN AMRAP

With a partner complete as many reps as possible of calorie row/airdyne and double unders (attempts do not count for this one, modification movement is parallette hopovers lateral.  Both feet must take off and land at the same time for the rep to count).

Partners will switch every minute (coaches please set the clock for :10 rest to give them time to switch)

CASH OUT:  Tabata Hollow Rocks